Zokoka pamphete: zolimbitsa thupi ndi malo owoloka * Crossfit

Kokani Mphete - zolimbitsa thupi zomwe zidabwera ku CrossFit kuchokera ku masewera olimbitsa thupi, komanso kukankhira pamphete. M'maseŵera olimbitsa thupi, kukoka mphete ndi mtundu woyambira, atazindikira kuti wothamanga amakhala wokonzeka kuchita zinthu zovuta kwambiri. Ndi zochitikazi, mutha kulimbitsa mphamvu yanu yolimbitsa, kukulitsa ma lats ndi ma rhomboid minofu yakumbuyo, ma biceps, mikono yakutsogolo, ndikuphunzira momwe mungayang'anire bwino malo amthupi mwanu mutapachikidwa pamakona, omwe angakuthandizeni mukamawerenga zinthu monga kukweza mphamvu pamphete.

Njira zolimbitsa thupi

Njira yopangira zokoka pamphete ndi iyi:

Dzipachikeni pa mphetezo, muzigwira mwamphamvu momwe mungathere ndi manja anu ndikuwongola thupi kwathunthu. Mutha kugwiritsa ntchito "chozama" - njira yotchuka pakati pa ochita masewera olimbitsa thupi, pomwe nkhonya imadutsa patsogolo pang'ono, ndipo ma knuckles sakhala pamwamba pa mphete, koma patsogolo pake. Mukamasankha momwe mungagwiritsire ntchito bwino, kumbukirani kuti ndimagwira mwamphamvu, minyewa yakumbuyo imakhudzidwa kwambiri, ndipo ndimagwira mwamphamvu "ma biceps ndi mikono yakutsogolo imakhudzidwa kwambiri. Kuti mugwire bwino, gwiritsani choko.
Tinaganiza zogwira, tsopano ndikofunikira kusankha masanjidwe oyenera a mphetezo. Mutha kutembenuza mphetezo kuti zifanane wina ndi mnzake, koma mophatikiza ndi "kuzama" izi zitha kupanikiza kwambiri mitsempha ya manja. Chifukwa chake, othamanga ambiri ndibwino kuti asagwiritse ntchito izi. Timakonza mphetezo pamalo okhazikika pafupifupi m'lifupi mwamapewa.
Yambani kupita mmwamba potulutsa minofu yotakata kumbuyo ndi ma biceps, kwinaku mukutulutsa. Mphetezo zimatilola kugwira ntchito ndi matalikidwe okulirapo, choncho kwezani mpaka manja anu alingane ndi chibwano chanu.
Pepani pang'onopang'ono, kupumira ndikukhala ndi mawonekedwe oyenera a thupi. Wongolani manja anu kwathunthu pansi.

Zovuta ndi zokoka pamakona

Hardy	Pangani ma burpee 10, ma hoop 10, ndi matabwa amphindi 1. Pali kuzungulira katatu kwathunthu.
Zeppelin	Chitani zokoka zisanu pamphetezo, zokoka zisanu ndi zitatu pamakombedwe, ndipo 12 aponyera mpira kukhoma. Zozungulira 4 zonse.
Michael Woyera	Chitani masewera okwanira 20, ma jerks a barbled 10, zokoka 10 pamphete, ndi ma kettlebell a 12 ndi dzanja lililonse. Pali kuzungulira katatu kwathunthu.